4.2 Dance: warming up  (Page 2/2)

Hip warm-up

• Preparation: stand up straight – feet a hip-width apart – hands on your hips.

• Isolate your hips.
• Do not move any other part of your body.
• Keep your legs and feet still.

• Push your right hip out to the side.
• Push your left hip out to the side.
• Repeat eight times.
• Rotate your hips from right to left – full circle – repeat eight times.
• Rotate your hips from left to right – full circle – repeat eight times.

Leg warm-up

• Walk on the spot in time to the music for eight beats.
• Walk forwards for four beats.
• Walk backwards for four beats.
• Repeat eight times.
• Add controlled arm movements as executed in the arm warm-up.Repeat eight times.

Quadriceps warm-up

• Stay in one place and lift your knees alternately up and down.
• Repeat eight times.

• Put your hands on your hips.
• Keep your abdominal muscles tight.
• Keep your body upright.

Hamstring warm-up

• Step to the side with your right leg – facing forward – lift your left leg up behind you – bending it at the knee.
• Step to the left side – facing forward – lift your right leg up behind you, bending it at the knee.
• Repeat eight times.

• Do not lean forward when lifting your leg to the back.
• Keep your body straight at all times.

Buttocks warm-up (Gluteus Maximus):

• Preparation: stand with your feet a hip-width apart – arms down at the sides.
• Bend your knees – push your buttocks out and lean slightly forward – raise arms up forwards.
• Straighten your legs.
• Repeat eight times.

• Make sure your knees are in line with your toes when you bend your legs.
• Keep your heels on the floor.
• Do not bow your back – keep your back straight when you lean forward from the waist.
• Keep your head in line with your spine

Jumps:

• Preparation: press with your whole foot, especially your heels, onto the floor.
• This will give you the strength to push up into the air.
• Stretch your legs and feet.
• Keep your shoulders open and square.
• Keep your body straight.
• Use every muscle in the sole of your foot.

• Work from the heels through to the toes.
• When you land, your toes should touch the floor first.
• Then carefully lower through your foot to the heel – bending your knees as you land.
• Jump from both feet.
• Bend knees before jumping.
• Straighten knees in mid-jump.
• Land on both feet with knees bent.
• Jump forward, backwards, right and left.
• Jump in time to the music.
• Jump from one foot to the other.
• Combination::

• jump four times on both feet
• jump twice on right foot
• jump twice on left foot
• jump forwards using alternate feet (four times)
• jump backwards using both feet (four times)
• repeat eight times

Foot warm-up:

• Preparation: stand with your feet a hip-width apart – body straight – arms down at the sides.
• Slowly raise your heels and lower – repeat eight times.
• Lift your toes – heels on the floor –and lower – repeat eight times.
• Combine toe-and-heel raises alternatively eight times.

• Keep body straight at all times.
• Keep your balance.
• Keep your head up looking forward – do not look down (you will fall forward!)!

Assessment

LEARNING OUTCOME 1: CREATING, INTERPRETING AND PRESENTING The learner will be able to create, interpret and present work in each of the art forms.

Assessment standard

We know this when the learner:

1.1 in preparing the body, follows a teacher-directed warm-up and skill-developing ritual, with attention to safe use of the body, for example:

- knees aligned over toes when bending;

- articulation (toe-heel-bend) of the feet and bending knees when landing from jumps;

- good posture at all times.